There are two types of people in this world: the night owls and the early birds. Night owls are those who stay up all night and wake up late. Early birds, on the other hand, are those who wake up early and go to sleep early. Being a night owl might seem fun, but you can’t control your working schedule, therefore you are probably not getting enough sleep. Since the COVID-19 pandemic began, many of you have turned your sleeping schedules around; consequently, many have become night owls. Sleeping late is a lifestyle that has to be changed since it can lead to sleep deprivation. The process to fix this may not be easy, but here are a few ways you should take into consideration.
Sleep deprivation leads to issues in our minds and hearts, it increases the chances of getting type 2 diabetes, and it affects your immune system leading to illnesses. If you don’t sleep the 8-hours that are needed, you may start to develop signs of depression and anxiety. When you don’t get proper sleep, you are prone to becoming moodier. Sleep deprivation may also take a toll on your heart rate and blood pressure; it will increase it and cause strains in your heart. Not getting enough sleep also affects your immune system by disrupting it. This causes your body to work harder to get rid of bacterias and viruses, which means that it is easier to become sick. Some may be sicknesses that are not as dangerous but others can be deadly, such as COVID. Besides that, not sleeping enough can lead to getting type 2 diabetes. This is because the body begins to change the way it processes the glucose; if enough insulin does not get released then it will not tell the blood cells to increase the uptake of glucose from the blood. The insulin gets released during sleep, therefore this process would be affected. Due to all of these reasons, if you are one of those night owls, you should begin to fix your schedule.
Fixing a schedule that you are already used to can be tough, but it is not an unreachable goal. Fixing the hours at which you sleep will not be done quickly. It will take time. Therefore, you should begin with baby steps. Every day, week, or month, whatever works for you, go taking 30 minutes away from the time that you usually sleep at Later, you will then start to sleep earlier each time until you get the desired time. After getting the desired time, keep it constant, and sleep every day at the same time. It is important to set apart30 minutes before the time you actually fall asleep, since it may take a while to fall deeply asleep. Waking up at the same time every day will also help because it will keep a consistent sleep cycle.
Oftentimes, people tend to look at their watches before going to sleep. If you are one of these people then you turn the clock away from your face, since this will cause anxiety because time is passing too fast. To help yourself not stress and get anxious to have a minimum amount of lighting and try meditating right before sleeping. Something else that is important to calm yourself before sleeping is putting any technology away at least 30 minutes before bed. If you have the technology, it is highly likely that you will not even realize the time going by and then you will end up sleeping late. Instead of doing this, do something more calming, maybe leave calming music on or read a book. You have to be as relaxed as possible before sleeping; therefore try to calm yourself and make your room as sleep-friendly as possible.
There is the type of people that sleep late and wake up late whenever they don't have anything else to do that day. You may think that this is good because you are getting a lot of sleep, but it is not since you are probably skipping foods. Besides this, if you sleep too much you will probably not be tired at night. As mentioned before it is important to keep a consistent schedule. For you to be tired, in a good way by the end of the day, you should exercise early and cut out caffeine from the afternoon and on, considering that this will take your sleep away. Instead of staying awake, you should try to be tired in the best way possible, to do this, you should try working out early, which will cause your body to be tired out. As it can be seen, not getting a good sleep at the right hours can really affect you; therefore, you should try to fix your routine because even if it is a difficult path, it may be hard but not impossible.
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